Citrus Fruits
Most people turn right to vitamin C after they catch a cold or the flu. That’s because vitamin C helps build up your immune system. It’s thought to increase the production of white blood cells, which are crucial to fighting infections. Almost all citrus fruits are high in vitamin C. With various choices, it should be easy to add citrus fruits to your diet. Popular citrus fruits include oranges, grapefruits, clementines, and tangerines. Because the body doesn’t naturally make or store vitamin C, it would be best to take it every day for ongoing health. If you choose to take supplements, don’t take more than 2,000 milligrams a day.
Broccoli
Broccoli has lots of vitamins and minerals. It’s also packed with vitamins A, C, and E, as well as fiber and lots of other antioxidants. The antioxidants in broccoli can help prevent oxidative stress and cellular damage in your eyes. Broccoli is one of the healthiest vegetables that you can have on your plate. The key to keeping broccoli’s power intact is to cook it as little as possible or not at all. Research shows that steaming is the best way to save more nutrients in food.
Spinach
Similar to citrus fruits, spinach is also full of vitamin C. Broccoli also has several antioxidants and beta carotene, which can increase our immune system’s infection-fighting ability. Spinach may also decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Like broccoli, spinach is healthiest when cooked as little as possible, so it maintains its nutrients. However, lightly cooking spinach makes it easier to absorb vitamin A and allows other nutrients to release from oxalic acid, an antinutrient.
Red Bell Pepper
This may be an unknown fact, but red bell peppers have almost three times as much vitamin C as a Florida orange. They’re also a rich source of beta-carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta-carotene, which the body converts to vitamin A, helps keep your eyes and skin healthy. Red bell peppers are also rich in iron, potassium, and calcium. Red bell peppers maintain their vitamin C when they’re not roasted. Roasting them reduces their vitamin C by 25 percent.
Yogurt
Yogurt is also a food source that can boost your immune system. Yogurt can also be an excellent source of vitamin D. Vitamin D helps you regulate the immune system and is believed to stimulate the body’s natural defenses against diseases. It would be best to look for yogurts that are live and active cultures, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. It would also be best to buy plain yogurt instead of the kinds that are flavored. Flavored yogurts tend to have a lot of sugar. You can sweeten plain yogurt by adding honey or healthy fruits.
Sunflower Seeds
